Healthy Instant Pot Recipes– There’s no denying it, the Instant Pot pressure cooker trend is here to stay. I’ve pulled together my favorite healthy Instant Pot recipes for you to bookmark and make at home.

Here’s a funny secret, I’ve had a pressure cooker for years. Way before the Instant Pot became the “cool kid” in the kitchen. One of my earlier recipes on the blog is proof of how long we have been using ours. This is my Shrimp Risotto pressure cooker recipe…it cooks so fast and is a hands-off risotto. I made this when I had toddlers and they all loved it! I would note to use grass-fed butter nowadays, and try some nutritional yeast instead of the parmesan cheese. (Thank goodness my food pictures have improved right?!)

Instant Pot Sweet Potato pressure cooker

I now own not one, but two pressure cookers. I have no excuse for not meal prepping like a boss on the weekends. Well, except for that thing called life and kids getting in way. But seriously, the Instant Pot is so handy for prepping some easy things to keep ready in the fridge for the week ahead. Here’s a quick list of prep ideas:

TIPS FOR MAKING HEALTHY INSTANT POT MEALS

One of the best cooking tips I can give you about the Instant Pot is that size matters. Many recipes you read are tested for the 6 Quart pots. If you have an 8 Qt pot like I do, I often take a few minutes off the timing. It takes longer for the pot to get pressurized because of the additional space. This is still a part of the cooking time, and it can dry out meats if you are not careful. For recipes that are 5 minutes or less (like eggs) I don’t change the timing.

Most slow cooker recipes can be adapted to Instant Pot cooking. If you have a family favorite slow cooker recipe, look for a similar one online with Instant Pot timing and use that as a guideline. I’ll be doing this when I make corned beef and cabbage for St. Patrick’s Day.

Healthy Instant Pot Meal Plan


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MEAT MATTERS

The quality of meat matters in these recipes. Opt for grass-fed beef, pastured chickens, and wild salmon. A recipe is no longer healthy if you opt for conventional meat, which drives up inflammation in your body. If you don’t have a farm local to you, Butcher Box grass fed meat is a great option with at home delivery.

Your goal is to nourish your body with the best possible sources of meat (if you are a carnivore,) as it’s long-term inflammation in the body that causes disease.  Let’s skip that part, okay?

MY FAVORITE HEALTHY INSTANT POT RECIPES

  1. Instant Pot 5 Ingredient Enchilada ChickenHealthy Instant Pot 5 Ingredient Enchilada Chicken Recicpe
  2. Paleo Chicken Tikka MasalaHealthy Instant Pot Paleo Chicken Tikka Masala Recipe
  3. Mexican Stuffed Sweet Potatoes (2 part recipe, I suggest making the potatoes ahead of time)Healthy Instant Pot Mexican stuffed sweet potatoes
  4. Chili Lime Salmon– make the salmon and keep plain for kids, or share the spicy sauce for the brave ones!Healthy Instant Pot Salmon Chili Lime Recipe
  5. Instant Pot Hamburger Soup– this is a very kid-friendly soup. I will often strain out the broth to serve to my youngest. Healthy Instant Pot Hamburger Soup
  6. Instant Pot (or slow cooker) Chicken Pot Pie– so comforting on a cold day. Healthy Instant Pot Chicken Pot Pie Recipe Gluten Free Dairy Free
  7. Healthy Instant Pot Lamb StewHealthy Instant Pot Lamb Stew
  8. Grain free Instant Pot Porridge– this is from the Paleo Cooking with your Instant Pot Cookbook. 

Healthy Instant Pot Grain Free Porridge Breakfast recipe

Do you have a healthy Instant Pot Recipe you love? Head over to our Facebook group and share it in the community.  Join all the other moms there trying to put healthy meals on the table, using all of my culinary nutrition guidance.

*This program is not currently available. Please check out my Culinary Nutrition Bootcamp for the newest coaching program available. 

This is the gluten and dairy free real food reset your body didn’t know it needed.

They say it takes three weeks to make changes become a habit. I think it takes three weeks to see positive results, which motivate you to stick with change. If you are anything like me, you need to feed a family while also eating well yourself.

I’m happy to share with you my 21 Day Real Food Reset Program. This program is designed to help you make simple, nutritious food that will help stabilize your blood sugar, keep your energy up, and curb those cravings. Eating well should be simple and fun and that’s what we are going to do over the next three weeks.

I gained a lot of confidence around using different ingredients and the “why” behind choosing them over more mainstream ingredients. -group member

Are you ready to give your body the chance to:

  • lose weight
  • eliminate bloating
  • improve your sleep
  • improve your sleep

The eczema I’ve had for years went away after doing your Reset program.

All of these changes were some of the improvements the last group of women found in my Reset coaching program.

21 day Real Food Reset Program Meal Plan Gluten Free Dairy Free Recipes

WHAT’S INCLUDED THE 21 DAY REAL FOOD RESET?

Here’s the important stuff, this is what you get with the 21 Day Real Food Reset:

  • Meal plans for 3 meals a day, plus snacks, for all 21 days
  • Coordinated, organized grocery lists
  • Step-by-step meal prep guides
  • Real food based menus that are both gluten-free and dairy free
  • A private Facebook accountability group
  • 30 days of Thrive Market, and 25% off your first order

21 Day Real Food Reset Program recipes

As a bonus, I’ll be available to answer your questions in the Facebook support group. This is available ONLY to paid members of the Reset program.

My favorite part of the FB group was the sense of community it created. -group member

The Secret Sauce

Here’s something that may surprise you. You don’t need to count calories or macros to take your health and energy to the next level.

What you do need to learn is why fat, fiber, and protein are so important. These are my guiding words when I teach at my workshops or with private clients. Pairing these macronutrients together help you achieve your goals. Here’s how I address this in the program:

  • Each meal or snack features this combo to help keep your blood sugar stable throughout the day. This is how we avoid the “hangry” stage.
  • The recipes are rich in fiber, which helps your digestion improve, builds immunity, and is important for lowering cholesterol.
  • Healthy fat is so important for you to feel full. Fat is important for our brain health and we love that it keeps the cravings away.

READY TO JOIN THE 21 DAY REAL FOOD RESET?

“Having tried various cleanses, Emily’s reset was amazing, it took away the bloating, the constant hunger and the cravings. The need for sweets was gone. I have done the reset twice and will certainly do it again. My kids liked most of the meals which was also great!”    -Real Food Reset student

If all these other women can try something new, so can you.

This program includes 3 weeks of meal plans, grocery lists, and private community support.

Do you deserve this?

Yes?

Thought so! Let’s do this.

**Please check out the 6 week Culinary Nutrition Bootcamp program and learn what it really means to eat healthy without the overwhelm. 

 21 Day Real Food Reset Meal Plan

F.A.Q.’S ABOUT THE 21 DAY REAL FOOD RESET

  1. How many people will this feed?
    1. This is designed to feed a family for dinner, most of the family for breakfast, and generally mom and dad for lunches. There is flexibility in the meal plans and I’ll walk you through the way to customize it for your situation. I’ve done this with my family and I feed myself and my husband the breakfast, lunch, snacks, and dinner. The kids also get the dinner, but make their own choices for the balance of meals.
  2. Can I do this if I am vegetarian?
    1. Yes, there are simple swaps you can make for all the recipes that include even more fiber-rich options. Lentils, beans, and tempeh are all vegetarian protein sources used as alternatives. These are listed on individual recipe pages.
  3. Will there be a lot of expensive ingredients to buy?
    1. The goal here is to make this affordable for all of you. There may be some new ingredients to you, depending on how you have currently been cooking. If anything is unfamiliar, please feel free to ask questions about them in the Facebook group.
  4. How do I get my files?
    1. Once you make your purchase, you will be sent a confirmation email. Please confirm your email address and the meal plans and prep guide will be sent along soon after confirmation. Please check your junk mail if you do not receive it your confirmation email. Add hello@emilyroachwellness.com to your contact list.
    2. Your meal plans will be sent to you as a PDF file. Print the black and white, or color, version and save it in a binder each week. Staying organized is half the battle!
  5. The private Facebook group sounds awesome, how do I get in?
    1. Once you get your Welcome email, you will find a link to access the Facebook group. Please request to join and I will approve the new members throughout the registration period.
  6. I’ve got another question. Can I email you?
    1. Yes, send it along to hello@emilyroachwellness.com or book a free consultation on my women’s health coaching page.

**Please check out the 6 week Culinary Nutrition Bootcamp program and learn what it really means to eat healthy without the overwhelm. 

Sweet Potato and Apple Soup Recipe Dairy free Gluten Free

As soon as the weather cools I’m ready to make soup, especially this sweet potato apple soup. It’s the perfect lunch soup to share with friends, and even the kids liked it! It uses all my favorite fall flavors, apples, sweet potatoes, carrots, and autumnal spices. Below I’ll give you the recipe for the autumn spice blend I like to keep on hand for the fall season too.

When I shop for sweet potatoes and any other root vegetables, I always choose organic. Root vegetables grown in soil absorb anything that is put into the soil. So although sweet potatoes are often on the Clean 15 list, I still opt for organic when I can find it. They often taste better too.

Apples are one of those fruits that I only buy organic, or eco-certified. This is a new term that is for farmers who closely follow organic practices, but are not certified.  Apples are susceptible to pests, and these farmers use integrated pest management practices that are safer than conventionally grown apples.

Did you know most apples in the stores can have up to 30 different chemical pesticides on them? And they don’t wash off. They get into the skin and because it’s in the soil, it’s in the whole apple. No thank you. I talk a little more about how to best spend your dollars at the grocery store in this post. 

Sweet Potato and Apple Soup ingredients

This sweet potato and apple soup is both gluten free and dairy free, but is incredibly rich and creamy. I use some coconut milk at the end of the cooking process to add the creamy factor. Look for canned coconut milk that just says coconut milk. There’s a new one out from Native Forest and I just ordered a case of them from Amazon.

My recipe calls for chicken broth. You can learn all about how to make chicken bone broth here and learn why it’s so good for you. If you want this to be a vegetarian meal, please substitute vegetable broth. Take a look at the post about broth to learn how to avoid buying broth filled with MSG…aka yeast extract.

Super Soups Anyone?


Wintersoup
Sign up to get 10 of my favorite simple soup recipes. For busy weeknights, you can’t beat a delicious soup to come home to! Let me know which is your favorite. xo, Emily






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SWEET POTATO AND APPLE SOUP

How to make sweet potato and apple soup

WARMING SWEET POTATO AND APPLE SOUP RECIPE (GLUTEN FREE, DAIRY FREE)

A warming, autumnal soup filled with fresh fall vegetables. It's dairy free and gluten free and full of phytonutrients to support your health.
Prep Time: 30 minutes
Cook Time: 45 minutes
Total Time: 1 hour 15 minutes
Course: Soup
Cuisine: American
Keyword: apple, dairy free, gluten free, soup, sweet potato
Author: Emily Roach

Ingredients

  • 2 large sweet potatoes cut into ½" cubes
  • 4 tablespoons avocado oil divided
  • ½ teaspoon sea salt
  • 4 shallots minced
  • 3 carrots diced
  • 2 cloves garlic minced
  • 6 cups chicken bone broth
  • 3 gala or fuji apples
  • 1 tablespoon autumn spice blend
  • 1 cup coconut milk beverage
  • salt to taste

Instructions

  • Preheat oven to 400F.
  • Cover a large baking sheet with parchment paper. Add potatoes to baking sheet, drizzle with 2 tablespoons avocado oil and sprinkle with salt. Mix with your hands to fully coat. Roast for 15-20 minutes or until potatoes are soft, but not mushy.
  • Meanwhile, in a large pot, heat the remaining oil over medium heat. Add the carrots and shallots. Cook for 5 minutes, stirring frequently, then add the garlic for one additional minute.
  • Stir in the chicken broth, add the sweet potatoes when ready, apples, and spice blend. Cover the pot and simmer on low for 15 minutes.
  • If you have an immersion blender, use it to puree the soup in the pot until desired texture is reached. Alternatively, you can transfer the soup to a blender and blend until smooth.
  • Return the soup to the pot and add the coconut milk. Stir to combine well.
  • Serve warm.
Tried this recipe?Mention @emilyroachwellness or tag #erwellness!

AUTUMN SPICE BLEND

*keep this on hand in a small jar and add to soups, smoothies, and oatmeal all season long. It will last two weeks in the pantry, or up to 3 months in the freezer. 

  • 1/3 cup ground cinnamon
  • 2 tablespoons ground ginger
  • 1 tablespoon ground nutmeg
  • 2 teaspoons ground allspice
  • 1/2 teaspoon ground cloves

These warming spices help boost your circulation. Ginger also helps support your digestive system. If you are someone like me who ALWAYS feels cold from October till April, try adding this into more of our foods. I use a high quality cinnamon that is Ceylon cinnamon. Often times what’s in traditional grocery stores is cassia, which doesn’t have the same medicinal properties. I order a bulk bag of cinnamon and then keep a small jar on hand and store the rest in the freezer.

What’s your favorite fall soup? Here’s one additional health tip–consider having soup for breakfast. As the weather continues to cool and the mornings get dark, enjoying a warm soup first thing in the morning is a great way to start your day. Don’t knock it till you try it! With the sweet potato and apple soup you already have had a couple of servings of vegetables to start your day. Enjoy.

Sweet potato apple soup bowl

Save it for later!

Trying to eat more fish can get boring, but have you tried to make your own salmon burgers yet? I used to purchase some ready made salmon burgers, but once I learned about the lack of quality of farmed salmon, I choose to only buy wild salmon. Making my own salmon burgers turned out a lot easier than I expected, and I think you can handle it too.

BENEFITS OF SALMON

  • Essential fatty acids in salmon help reduce inflammation, supports immune function, and is needed for proper thyroid functioning.
  • Salmon also provides the perfect ratio of Omega 3’s to Omega 6’s. The Omega 3’s include both EPA and DHA. These support better control of the body’s inflammatory response, improved metabolic cell function, improved transfer of information between the body’s cells, and improved brain function.
  • Sweet potatoes are high in Vitamin A, the carotenoids needed for a healthy immune system, plus has anti-inflammatory health benefits.

This is one of the unique recipes I add to my custom meal plans for clients. The women I work with who are dealing with specific autoimmune conditions need nutrient dense meals that help support immune function, balance blood sugar, and reduce inflammation. These salmon burgers do all of that, while remaining a delicious meal the whole family can enjoy.

SALMON BURGERS WITH SWEET POTATO BUNS AND CASHEW CUCUMBER SAUCE

Pair this with roasted broccoli to round out the meal.

Ingredients

  • 2 organic sweet potatoes scrubbed clean and sliced ¼” thick. (Look for ones with a wide circumference.)
  • Avocado oil
  • ¼ teaspoon sea salt
  • 2 ½ cups wild caught Alaskan salmon, skin removed and pulsed in the food processor (alternatively, 3 can wild caught canned salmon)
  • 2 tablespoons fresh dill chopped, or 1 teaspoon dried
  • ¼ cup minced red onion
  • 1 garlic clove minced
  • Grated zest of one lemon plus 2 tablespoons fresh lemon juice
  • 2 teaspoons dijon mustard
  • ¼ teaspoon sea salt
  • ¼ teaspoon black pepper
  • 2 eggs whisked
  • 3 tablespoons almond flour

Instructions

  • Heat oven to 400°F and place baking sheet in oven to preheat.
  • On a second baking sheet, line with parchment and lay out sweet potato slices. Brush with two teaspoons avocado oil and sprinkle on ¼ teaspoon salt. Set aside.
  • Combine salmon and balance of ingredients through almond flour in a large bowl.
  • When oven is ready, remove hot pan and cover with parchment.
  • Form sliders using a ¼ cup of the mixture. Evenly space on the preheated pan.
  • Place both sliders and sweet potatoes in the oven. Cook for 10 minutes.
  • Rotate pans after ten minutes and flip sliders. Cook both trays for 10 minutes more. Remove from oven and let cool slightly before serving.
Tried this recipe?Mention @emilyroachwellness or tag #erwellness!

salmon sliders are packed with nutrients to improve your health

Cashew Cucumber Sauce

Ingredients

  • 1 cup raw cashews  soaked for at least 2 hours and not more than 6 hours.
  • ¼ cup filtered water
  • 2 tablespoons lemon juice
  • 2 tablespoons red onion finely diced
  • 1 tablespoon fresh dill chopped, or 1 teaspoon dried
  • ½ medium organic english cucumber seeded and finely diced

Instructions

  • If you have extra sauce, you can add it to lettuce wraps as a sandwich. Prepare the sauce while the salmon and potatoes are in the oven.
  • Place chopped cucumbers in a clean dish towel or cloth napkin and squeeze out the extra moisture.
  • Add cashews, water, lemon juice, and red onion to a blender or food processor. Blend well to combine.
  • In a small bowl, combine cashew blend with dill and cucumber. Stir to combine.
Tried this recipe?Mention @emilyroachwellness or tag #erwellness!

paleo pumpkin smoothie recipe

As we settle into fall, I find myself craving my paleo pumpkin pie smoothie. It’s like a pumpkin spice latte, without the caffeine jitters and dairy intolerance issues. I made this smoothie for some friends on my tennis team last year and it was a winner!

This liquid nutrition was actually part of an assignment I did for the Academy of Culinary Nutrition. I focused on an autoimmune condition and developed recipes specifically targeted towards nourishing these clients. A key focus for clients with autoimmune disease is to support the immune system, increase anti-inflammatory foods, and improve metabolic function. This smoothie offers a range of nutrients to aid in healing and help increase energy levels.

pumpkin spice smoothie

KEY INGREDIENTS AND NUTRIENTS:

  • Pumpkin: provides a wide range of micronutrients
    • Vitamin A helps vision, immune, and inflammatory systems.
    • One cup of baked winter squash will provide you with approximately 340 milligrams of omega-3 fats in the form of alpha-linolenic acid (ALA), useful for brain health.(1)
    • One cup pumpkin is 20% of DV of Vitamin C. (2)
    • It’s a key food that can help with hormone balance throughout a woman’s menstrual cycle.
  • Hemp Seeds: offers a perfect  3:1 ratio of omega-6 to omega-3
    • Offers a complete protein source of essential fatty acids
    • Great for brain health
  • Bananas: a natural sweetener with benefits:
    • potassium helps prevent muscle aches
    • fibre is easy to digest
    • helps increase energy level with a high amount of B6 (3)

My paleo pumpkin pie smoothie is a great way to start your morning routine, or recharge after a workout. What’s even better is that this smoothie is also kid-approved in my house. Those bananas make it sweet, so feel free to decrease to your taste.

HOW TO MAKE PUMPKIN PUREE

To make homemade pumpkin puree, slice the top off of a pie pumpkin and then cut the pumpkin in half through the middle. Remove the seeds and then cover the pumpkin pieces with some coconut oil and roast for 30 minutes cut side down on a baking sheet in an oven at 400 degrees. Scoop out the insides and reserve pumpkin for smoothies or soup. If you use store bought pumpkin puree, look for the organic version sold in cardboard boxes instead of cans. (See this option here.) The reason to skip the metal can (even BPA free) is to reduce your exposure to metal, which is an issue for women dealing with autoimmune sensitivities.

Learn more about what a health coach can do for you.
Paleo Pumpkin Pie Smoothie

GRAB MY FREE SMOOTHIE EBOOK WITH LOADS MORE SMOOTHIE RECIPES!

Paleo Pumpkin Smoothie Recipe

paleo pumpkin smoothies

Paleo Pumpkin Pie Smoothie

This smoothie is like a guilt-free slice of pumpkin pie! My paleo pumpkin pie smoothie is both dairy free and gluten free.
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Course: Breakfast
Cuisine: American
Keyword: pumpkin, smoothie
Servings: 2
Author: Emily Roach

Ingredients

Instructions

  • In a high speed blender, add all ingredients in the order listed.
  • Add a large handful of ice cubes if you prefer an even thicker smoothie.
  • Blend on high till thoroughly combined. Enjoy.
Tried this recipe?Mention @emilyroachwellness or tag #erwellness!

pumpkin smoothie with cacao nibs

I add cacao nibs to my smoothies to give them a little crunch! Did you know cacao nibs provide you a dose of both iron and magnesium. These two micronutrients are important to replenish during the menstrual phase of a women’s cycle. Give your body some energy and help balance those hormones with a little support from these little bits of chocolate goodness.

You can find my recipe to make homemade almond milk herehomemade vanilla extract here, and my favorite place to get the pumpkin pie spice is Trader Joe’s.

Did you grab your Free Smoothie Guide?

I could talk all day about how just one smoothie a day can help boost your energy, clear up your skin, and help your digestion.

 

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paleo pumpkin pie smoothie ingredients

I hope you enjoy your paleo pumpkin pie smoothie this fall. It’s a great way to nourish you body, and get that pumpkin fix covered.

Sources

  1. By Roasting Them for a Relatively Short Time at a Low Temperature You Can Help Minimize Damage to Their Healthy Oils. Linoleic Acid (the Polyunsaturated Omega-6 Fatty Acid) and Oleic Acid (the Same Monounsaturated Fatty Acid That Is Plentiful in Olive Oil. “Squash, Winter.” Squash, Winter. World’s Healthiest Foods, n.d. Web. 01 Nov. 2016.
  2. Ware, Megan, RDN LD. Medical News Today. MediLexicon International, n.d. Web. 01 Nov. 2016.
  3. “Vitamin B6 – Pyridoxine.” Vitamin B6 – Pyridoxine. World’s Healthiest Foods, n.d. Web. 01 Nov. 2016.paleo pumpkin pie smoothie (1)

Every year I like to find a delicious summer recipe I can make over and over as new guests arrive at the beach. I learn how to make it without recipe cards or books. This keeps things simple in the kitchen during the summer months. After a day at the beach, I want quick recipes, food for a crowd, and lots of fresh vegetables. Here’s a list we can use to plan out our summer meal plans and spend more time playing outside.

DELICIOUS SUMMER RECIPE FAVORITES

Easy summer frittata for camping delicious summer recpe

Main Dish

Summer Frittata

Crock pot Chicken Fajitas

Lobster Avocado Grapefruit Salad

Salmon Burgers (I’ll skip the breadcrumbs and use 2 teaspoons of almond flour instead)

Pesto Chicken Skewers

BBQ Slow Cooker Baby Back Ribs

DIY Summer Cobb salad with chicken, or swap in tuna or salmon. Delicious summer recipe ready in minutes!

Chicken or Salmon Cobb Salad

Swordfish Kabobs

Black Bean Tacos

HEALTHY-Blueberry-Quinoa-Salad-with-a-Blueberry-Balsamic-Vinaigrette-recipe-healthy-dinner-salad-blueberry-summer-glutenfree

Did you grab your Free Smoothie Guide?

I could talk all day about how just one smoothie a day can help boost your energy, clear up your skin, and help your digestion.

 

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Side Dish

Blueberry Quinoa Salad

Chunky Mexican Coleslaw

Strawberry Cucumber Salad

Heirloom Tomato Salad

Easy summer cocktail recipe blueberry gin smash

Gorgeous cocktail from A Simple Pantry

Beverages

Mint and Melon Agua Fresca

Blueberry Thyme Smash

St. Germaine/vodka Smash (this was our go-to recipe last summer!)

Treats

Watermelon Pizza

Strawberry Shortcake Skillet (not as simple, but so delicious!)

Paleo Lemon Bars

Watermelon Pizza Snack Idea Delicious Summer Recipe

For more inspiration, check out the years of past dinner plans here, my Pinterest collection here, or OrgJunkie for a link-up of weekly meal plans. I hope you find a new delicious summer recipe to feed your family this summer!

Snacks are a big deal in our house. After a year of making them, these Lemon Cashew Coconut energy balls are definitely at the top of the list. They a full of real food ingredients, easy to customize, and quick to make. Both the kids and the adults love these as a quick trick, and they even fulfill those sweet craving we all struggle with.

I’ve seen energy balls sold at the stores lately for $5/bag that may include just a couple balls. What? I’m telling you, it’s so easy to make these yourself if you have a food processor. Gather your ingredients together, pit and soak your dates, and get ready to blend away. I’ll make these in the afternoon before the kids come home from school and they love them. These are not nut-free so this is always an at home snack for the kids.

These lemon cashew coconut energy balls are also a great replacement for the energy bars at the store. So many of them market themselves as healthy, but take the time to read the label. If it starts with “brown rice syrup” or “agave” then you are giving yourself a sugar shock. Yes, these dates are super sweet in the recipe below. However, they offer some nutritional benefits whereas those other “sugars” do not. Don’t make the mistake of being fooled into buying adult candy bars in the health food energy bar aisle.

Is it Keto?

Great question. Dates tend to be high on the glycemic index, making it a “high carb” fruit. However, I think it’s a great snack, or treat, as it has a very high percentage of fat and protein paired with them. What I love about this recipe is it pairs fat + fiber + protein, helping your hormones stay balanced and keeping you full longer.

Grab your Free 1-week Keto Diet Meal Plan

Enjoy this recipe collection to get your started on the ketogenic diet.

 

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LEMON CASHEW COCONUT ENERGY BALLS

Here’s a few things why I love this recipe.

  1. Cashews are a great protein and fat source that helps keep your blood sugar stable. Plus they even act as an antidepressant!.
  2. Dates are a natural sweetener and offer you a dose of magnesium, vitamin B-6, calcium, and potassium. (Great post workout.)
  3. Lemons offer a dose of vitamin C and it’s antiviral, antibacterial properties.
  4. Coconut contains a healthy fat needed for brain health.

I make this with either lemon zest, or a couple drops of lemon essential oil. Use whichever you have on hand, or whichever you have time for!

[clickToTweet tweet=”Don’t be fooled into buying adult candy bars in the health food energy bar aisle. ” quote=”Don’t make the mistake of being fooled into buying adult candy bars in the health food energy bar aisle. “]

Lemon cashew coconut energy ball recipe

If you want your lemon cashew coconut energy balls to really stand out in the mix, you can add the dough to a large bowl and then stir in the coconut flakes. However, in the interest of time, and clean up, I’ve thrown it all into the food processor in stages and it comes out delicious.

Lemon cashew coconut energy ball recipe

OUR FAVORITE LEMON CASHEW COCONUT ENERGY BALLS

An easy, healthy energy ball snack recipe that everyone will excited for! This recipe was inspired by Nutrition Stripped.
Course: Snack
Keyword: coconut, kids

Ingredients

  • 1 cup cashews
  • 10 pitted medjool dates
  • 2 heaping tablespoons almond butter
  • ¼ teaspoon cinnamon
  • ½ teaspoon sea salt
  • 2 tablespoon maple syrup
  • 1 tablespoon lemon zest or 3 drops lemon essential oil
  • 1 tablespoon coconut oil
  • 1 cup shredded unsweetened coconut

Instructions

  • Place the pitted dates in a small bowl with hot water. Let soak for 5 minutes while you gather ingredients.
  • In a food processor, grind the cashews first until you have small bites. Stop before you create cashew butter!
  • Add the balance of ingredients, except for the shredded coconut. Blend well.
  • Add the coconut and pulse a few time until well combined.
  • Make golf ball size balls and place on a plate. Transfer plate to the refrigerator to chill for 20 minutes before serving.
  • Store in an airtight container.

Notes

Here’s a bonus for you. Roll them in white or black chia seeds for an extra boost! Chia seeds help provide digestive support, which is critical for anyone dealing with autoimmune issues. I mentioned them in my Autoimmune Meal Plan and they help provide both Omega 3’s and support for easy elimination.
Tried this recipe?Mention @emilyroachwellness or tag #erwellness!

Here’s a bonus for you. Roll them in white or black chia seeds for an extra boost! Chia seeds help provide digestive support, which is critical for anyone dealing with autoimmune issues. I mentioned them in my Autoimmune Meal Plan and they help provide both Omega 3’s and support for easy elimination.

Lemon cashew coconut energy ball recipe

Let me know how you enjoy these Lemon Cashew Coconut Energy Balls! Enjoy.

Meal planning ideas for families are not easy to come by – even for the best recipe site searchers and Pinterest fans. The number #1 complaint I hear from readers, and clients, is their challenge with meal planning. They know it’s an important part of achieving their health goals, and also a way to limit their stress at dinner. But they get stuck when it comes to sorting through recipes. There are recipes coming at you online, in magazines, cookbooks, Pinterest, friends, and so on. What if someone could create a healthy meal plan for you?

When my daughter was in daycare, I remember the struggle of rushing to pick her up. How fast can I get her, get home, and get dinner on the table. Those stressful nights became manageable once I started meal planning. I’ve been crafting meal plans here on the blog for nearly five years. Each week I’ve shared my posts and I started to see some trends. There were recipes we kept coming back to because they were family-friendly, easy to prepare, and use real food ingredients. The 4-week healthy meal plan guide was born.

THE 4-WEEK HEALTHY MEAL PLAN FOR FAMILIES

I heard from you the need to simplify. You want healthy recipes, but you don’t want to spend hours trying to find them. This book includes my favorite recipes that I go back to time and time again. These are the recipes that live in my meal planning binder and are stained from pulling them out so often. I went another step an organized all of these recipes into meal plans for you.

Here’s what you get with my digital download Healthy Meal Plan:

*4 weeks of Meal Plans for dinner

*Shopping Lists

*24 Simple Recipes

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You can see the recipes are easy to follow, and only use real-food ingredients. I’ve also included substitutions for making meals gluten-free or dairy-free if needed. Plus, there are side dishes suggestions to pair with the main meal. Often times I see meal plans and they include one main dish, or casserole. If you have kids like mine, I often need to cook meals that I can deconstruct. (or just not have anything touching each other!) Deconstructing a meal is a great way to make one thing for everyone and expose kids to a wide range of flavor and color.Keep some veggies raw that they may eat and cook for the rest of the family. Kids may not always eat everything, but overtime you will be surprised when one day they suddenly eat asparagus after swearing it off years ago.

MEAL PLAN AND SHOPPING LIST

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SIMPLE, FAMILY-FRIENDLY RECIPES

The 24 recipes included are ones that I use for some of my custom meal planning clients. I want everyone to feel more confident in the kitchen and these are simple to follow. These recipes arm you with a plan for the end of the day when you are exhausted. You want to call for takeout because you didn’t plan anything for dinner. Get ahead of the game and use these healthy meal plans instead. The more you eat at home, the more your energy will increase, your sleep can improve, and you are saving money. Know what you are eating and avoid exposing yourself to processed foods and chemical preservatives. It’s the best way to optimize your health.

You should know that the recipes suggestions you gave us are still among our favorites!
-Deborah (former meal planning client)

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Ready to grab your copy? The price is $17 and will save you time and money each week.

 

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Use any leftovers for lunch the next day and save yourself time and money by skipping lunch from the local shops. Your healthy meal plan can be printed out and bound at your local Staples. Did you know you can even print to them directly?! Ask for it to be spiral bound so it can lay flat on your kitchen counter.

Let me know how you are using these meal planning ideas for families, and join us in the Facebook group here to share which ones are your new favorite recipes. Enjoy.

I have taught my eight year old daughter how to make almond milk so I think it’s time I teach all of you. It’s a lot easier than you think. With just two ingredients, almonds and water, you can create fresh almond milk. No added preservatives, “gums” or questionable ingredients. Just straight up homemade almond milk. It’s a normal part of our routine in the kitchen and we make it usually 3-4 times per week.

How to make almond milk

Why am I using almond milk anyways? Dairy is often very hard for us to digest, and is a cause for issues like constipation, IBS, the runs, skin breakouts, and more. Eliminating dairy is a great way to help improve your health. Conventional dairy is so full of junk it’s no wonder it causes digestive upset. But even quality, organic milk does the same thing. Depending on your ethnicity, you have a 25 to 97 percent chance of not being able to digest lactose, a sugar found in dairy products.(source)

Almond milk can be used as milk in your baking recipes, your morning coffee or tea, or in some homemade granola. I love to use it for making elixirs, like turmeric lattes, or homemade hot cocoa for the kids. Do my children drink almond milk at dinner? No, instead we look for grass-fed, organic full fat milk. I offer it sparingly as dairy for children can often be the root cause of their ongoing bouts of the sniffles. Raw, unpasteurized grass fed milk is the very best, but very difficult to obtain. It’s still illegal in some states, but I see this beginning to change. To look for raw milk in your area, check out the Real Milk site.

How to make almond milk recipe and diy tutorial

A quick note about soaking your almonds. Soak the almonds in clean water for at least 6 hours to remove phytic acid. Often I will soak them overnight and process in the morning. You can see in the picture below what the water will look like after soaking is complete. Rinse away the phytic acid that has been drawn out. The acid is what makes nuts hard to digest. Now you have washed it away and are left with the good parts of the almond.

TWO KEY TOOLS YOU NEED TO MAKE ALMOND MILK.

  1. Nut milk bag
  2. High speed blender

I find the smaller size nut milk bag much easier to manage. This is one I recommend off Amazon, but you can also find them at Whole Foods or your local health food store. For blenders, the high speed ones include the Vitamix, or the Blendtec which I use. (I’ve have a refurbished one it’s going on 4 years.)  I can’t speak to other blenders, like KitchenAid’s new one, but if you have it and it works for you, let me know! If only these blenders were quieter I would be delighted.

HOW TO MAKE ALMOND MILK

how to soak almonds for almond milk recipe

Phytic acid is considered an “anti-nutrient,” making it harder for your body to absorb vitamins and minerals available from food.

Soaking

  1. Measure 1 cup of raw almonds and place in a medium bowl.
  2. Cover with filtered water until the almonds submerged, and covered by an additional 3″ of water.
  3. Let this bowl sit on your countertop for 6 hours, or overnight.

 

 

Blending

  1. Using a fine mesh strainer, drain and rinse your almonds. Dispose of the old water.
  2. In a high speed blender, measure 4 cups filtered water.
  3. Add almonds and blend on high for 1 minute.

Straining

  1. Holding a nut milk bag over a large bowl, pour the almond milk mixture into the bag.
  2. Squeeze all the milk you can out of the nut bag.

 

Storage

  1. Transfer almond milk to glass containers and store in the refrigerator. It will last at least one week. (although mine is gone before then!) These caps are awesome for pouring almond milk.
  2. Toss the almond pulp, or store in glass container to use later.

You can use the almond pulp for almond coconut macaroon cookies or almond pulp truffles. Here’s a great round up from my CNE program here of how to use leftover almond pulp. A fellow CNE grad Jessica Grosman also created this Chocolate Mousse recipe with leftover pulp.

making almond milk with kids

Let me know if you try to make your own almond milk. Don’t let this happen to you…our kids all love having a turn squeezing the milk out. Turns out it’s best to just let one kid at a time be a helper. We ended up with milk and almond pulp everyone after this picture was taken for my homework assignment this fall. What a mess! After restraining it all was not lost. Let me know if you have any hiccups with making your own almond milk. I may have already gone through it before!

I actually learned how to make almond milk when I first looked into The Academy of Culinary Nutrition. When I saw the teacher make the milk in a video and I realized how easy it is. I promise you this is one of the easiest recipes you can master and test out in your kitchen.

The quest for a delicious healthy granola bar has been a long one. Usually it needs to be a nut-free granola bar safe for school, and it has to pass the kid taste test. Plus it has to be refined sugar free, use real food ingredients, and give adults the protein we need in a snack. A long time ago I shared this recipe for a homemade granola bar, now I’ve updated my standards and sharing with you my latest healthy granola bar recipe. The new recipe guide is dairy free, gluten-free, (nut-free if needed,) and full of flavor.

Old fashioned, or large flakes, oats are still the base of my granola bar. They are fairly inexpensive and adding them helps to stretch your dollars. However, I do recommend the gluten-free organic oats when you can find them. Oats are a heavily sprayed crop with pesticides so it’s in your best interest to opt for organic when possible.

NATURAL SWEETENERS FOR HEALTHY GRANOLA BARS

You won’t find any refined sugar in this granola bar, or sugar hiding as brown rice syrup or tapioca syrup and so on. The two sweeteners I’m using here are Medjool dates and a little bit of molasses. The dates provide fiber, plus vitamins B6, potassium, magnesium, copper, and manganese. The molasses contains manganese, copper, iron, calcium, potassium, magnesium, vitamin B6, and selenium. Always opt for blackstrap molasses and not the imitation stuff. It’s also rich in antioxidants, which we need to help rid ourselves of toxins that can build up in our body from the environment.

Use medjool dates as a natural sweetener

Regular sugar doesn’t have any of that good stuff, and instead can aggravate anyone with inflammatory conditions like headaches, joint pain, skin issues, and autoimmune conditions. Generally everyone I know suffers from something on this list. Swapping out our sweeteners to use unrefined sugars 9 out 10 times has really helped our family’s health this year. (I haven’t mastered sugar cookies without sugar, but let me know if you do!) The less sugar you have in your diet to begin with, the less you crave it.

Take a look at the granola bars from the stores and you will often find sugar as the first ingredient. It may be hiding under a different name, but it’s still there. I’m not just talking about kid granola bars either, those energy bars everywhere are like candy bars for grown ups. Always read your label and you may be surprised that a real food isn’t the first ingredient.

[clickToTweet tweet=”Those energy bars everywhere are like candy bars for grown ups. Always read your labels.” quote=”Those energy bars everywhere are like candy bars for grown ups. Always read your label and you may be surprised that a real food isn’t the first ingredient.”]

Sesame seeds add calcium to granola bars

Did you know sesame seeds add a dose of calcium to these granola bars?

My healthy granola bar recipe is easy to update to a nut-free version. You can make them safe those with nut allergies by using sunflower butter instead of almond butter. I baked them once with both sunflower butter, and sunflower seeds, and it was just too much sunflower! The recipe is easy to adapt to your personal likes/kids’ dislikes and it will still come together. You will need to bake them for a short time, and let it cool thoroughly, which helps it retain its shape. No one wants a crumbly granola bar!

How to bake your own healthy granola bars

HOW TO MAKE HEALTHY GRANOLA BARS AT HOME

How to make healthy granola bars dairy free and gluten free

EMILY'S HEALTHY GRANOLA BARS

You will get a dairy-free, refined sugar-free recipe for healthy granola bars that everyone will love. Swap in your favorite dried fruits, superfoods, and even protein powder for an added boost of energy.
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Course: Breakfast, Snack
Keyword: granola, kids
Author: Emily Roach

Ingredients

  • 2 cups organic gluten-free oats old-fashioned/large flake
  • 6 pitted Medjool dates chopped
  • ½ cup dried fruit unsweetened cranberries or cherries
  • ½ cup raw pumpkin seeds
  • 2 tablespoons sesame seeds
  • 1 teaspoon cinnamon
  • ¼ teaspoon sea salt
  • 1 cup almond butter or nut-free butter
  • ½ cup raw honey
  • ¼ cup coconut oil
  • 11/2 tablespoon blackstrap molasses

Instructions

  • Preheat oven to 350F. Line a 9x11 baking pan with parchment paper.
  • In a large bowl, combine the oats, dates, dried fruit, pumpkin seeds, sesame seeds, cinnamon, and salt.
  • Over low heat, add the almond butter, honey, coconut oil, and molasses to a small saucepan. Gently warm and stir until thoroughly combined.
  • Pour the wet ingredients over the oat mixture and stir to combine.
  • Transfer the granola mixture to the baking pan and press down evenly using your hands or a spatula.
  • Bake for 18-20 minutes, or until lightly golden. Remove from heat and let cool for at least 30 minutes.
  • Cut into desired size and store in an airtight container.
Tried this recipe?Mention @emilyroachwellness or tag #erwellness!

Have fun making your own healthy granola bars. Let me know how they turn out!